The chest muscle is a very large muscle group, which occupies a very large area in the upper limbs, and is also a very important muscle group. Many men like to exercise their pectoral muscles, but many people have exercised for a long time and still can’t get beautiful pectoral muscles. Why? Today, let me explain to everyone, look at the common misunderstandings when exercising pectoral muscles, and then look at how to exercise pectoral muscles.
1. Common misunderstandings when exercising pectoral muscles
(1) Do not practice the middle seam
When doing chest exercises, many men will selectively ignore the midstitch and only train the pectoralis major with the largest area. This is a serious mistake. Whether the chest muscles are good or not depends to a large extent on the middle seam in the middle of the chest. There is a narrow gap between the two pectoralis major muscles. This gap is called the center gap. If we insist on exercising the center gap, the chest muscles will look very stylish. If we don’t practice the center gap, the chest muscles will hardly appear. With beautiful lines, the outline will be very blurred.
(2) Do not lose weight, practice directly
There are also some men who have a relatively high physique rate. They directly participate in muscle-building training without reducing fat and losing weight during fitness. This is a very serious mistake. Muscle and fat are two incompatible enemies. Muscle will burn a part of fat, and fat will cover up muscle lines and affect muscle force during exercise. Therefore, we must first lower fat and then gain muscle.
2. Exercise plan to exercise pectoral muscles
(1) Perform appropriate anaerobic exercise
To develop beautiful chest muscles, we must perform proper anaerobic exercise. Some people only use dumbbell flying when doing chest exercises. This is a very serious mistake. Lazy people are not eligible for fitness. I suggest that you always maintain a good attitude of learning new sports during the fitness period. Here I have prepared some points that you need to pay attention to when exercising your pectoral muscles. Let us learn together!
(1) Not only exercise the pectoralis major, but also exercise the midstitch
(2) Do not exercise pectoralis minor muscle through anaerobic exercise
(3) After the exercise, stretch the chest appropriately
(4) Adhere to the input of high-density exercise with the number of groups, greater density, and less rest
(5) It is better to exercise for more than 1 hour at a time, don’t over-exercise
(2) Maintain high protein intake
High protein intake will also help us improve the quality of chest muscles. Protein not only helps muscle composition, but also has a good effect on eliminating fatigue after exercise. Here I suggest that you take in protein content according to your body weight. Each kilogram of body weight needs to consume 1.5 to 2 grams of protein. If you are a 65 kilogram person, you need to earn close to 100 grams of protein.
But this value is only for your reference. Long-term intake of a large amount of pure protein can easily affect our kidney health. So we need to supplement properly, and it is best to supplement through natural foods.
Concluding remarks: It doesn’t matter if the chest muscles are not good-looking. We can exercise through the methods introduced by this institute. If we persist, we will have very beautiful upper limb lines. I suggest that everyone keep patience and keep exercising. As long as you can persist to the end, you will definitely have a satisfying harvest. Well, not much to say, let us exercise together next!